Tuesday 8/13/13

FITNESS 1
A. Press @ 12X2; 3,3,3; rest 2 min
+
5 sets:
10 American Swings tough
AD 90 sec @ 90% effort
(rest 90 sec after set 1, 120 sec after set 2, 150 sec after set 3, 180 sec after set 4)

Notes:
– all working sets for press, warm up neck, traps and lats well before hand
– work hard on swings, breathe with tension in torso at same time

FITNESS 2
A. paused HPS – 1,1,1; rest 1 min – form over load
B. paused HPS – 1,1,1; rest 2 min – loading sets
C. paused HPS – 1,1,1; rest 3 min – go for it
D. PS TnG emom – 70% 1RM x 3 – 15 min
+
3 rds for time:
25 KBS 2/1.5 pd
25 burpees
(can you beat Mo and Meg?)

Notes:
– practice vertical jumps, broad jumps and reverse shot to get hips open before PS
– pause at just below knee cap, think hip speed and force into ground more than speed under bar

PERFORMANCE
AM
Run 30 min out of bed fasted
(1st 10 min easy pace get moving, 2nd 10 min higher tempo controlled breathing, 3rd 10 min – 30 sec @ 90%/30 sec walk)

PM
A. HS walk practice – 5 min
B. TGU tech work – 5 min
C. Clean and Jerk – 1 emom – 60% 1RM – 5 minutes
D. Clean and Jerk – 1 emom – 70% 1RM – 4 minutes
E1. RDL @ 4011; 4-5 x 3; rest 2 min
E2. Wtd Dip @ 30X1; 2-3 x 3; rest 2 min

Notes:
– make the 1st 10 min in running a chance to get moving
– HS walk – create paths/directions to follow or simply work on body position and stability
– TGU – make them perfect over loading
– use straps if needed for RDL
– DO NOT use rings for dips

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